Nutrition During Pregnancy

 l recently came across an interesting quote about food. Here, take a look :


“One cannot think well, love well, sleep well, if one has not dined well.”


Hmmm… Such an interesting piece right? Yea it is.


Food is undoubtedly a major contributor to our physical well being. The food choices we make go a long way in determining our state of health. It is even more so in the case of a pregnant woman and the baby in her womb.  It is therefore important for pregnant women to pay attention to their food diets.Experts recommend the following key components during pregnancy:


  • Appropriate weight gain
  • A balanced diet
  • Regular Exercise
  • Appropriate and timely vitamin and mineral Supplementation 


To maintain a healthy pregnancy, approximately 300 extra calories are needed each day. These calories should come from  a balanced diet of protein, fruits, vegetables and whole grains. Sweets and fats should be kept to the barest minimum in the diet of a pregnant woman.


On fluid intake,it is recommended that a pregnant woman takes between 8 to 12 glasses of water daily. Please do ensure the water is safe for drinking.


It will also interest you to know that a healthy, well balanced diet can also help to reduce some pregnancy symptoms such as nausea and complications.


Here is a more detailed breakdown of foods that are beneficial for health and fetal development during pregnancy:


  • Vegetables like carrots, sweet potatoes, pumpkin, spinach etc
  • fruits such as mangoes, bananas, apricots, oranges , red or pink grapefruit.
  • Grains: ready to eat cereals/ cooked cereals
  • Proteins such as: beans and peas, nuts and seeds, lean beef, salmon etc.


Finally, Let’s consider some safe guidelines for safe food handling:


  • Wash : Rinse all raw produce thoroughly under running tap water before eating, cutting or cooking.


  • Clean : Wash your hands, knives, countertops and cutting boards after handling and preparing uncooked foods.


  • Cook : Cook beef, pork or poultry to a safe internal temperature verified by a food thermometer.


  • Chill : Promptly refrigerate all perishable food.


Oops! Time to go ..but not to worry, I’ll be back before you know it. Till then, stay healthy.

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